Best Keto Peanut Butter Blondies

These keto blondies have it all – they are ridiculously soft and moist, studded with chocolate chips and packed with gorgeous peanut butter flavour. Even better, you simply stir them together with a fork – no other equipment needed! And last but not least, they are only 2.3g net carbs per serving.
Prep Time
5 mins
Cook Time
20 mins
Total Time
32 mins
Course
Dessert
Cuisine
British
Servings
12
Calories
210 kcal

INGREDIENTS

1x
2x
3x
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1/2 cup / 130g peanut butter smooth
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1 cup / 100g almond flour
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1/2 cup / 120g butter, melted
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2 eggs large
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1/2 cup / 90g granulated sweetener (So Nourished)
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1 tsp baking powder
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1 tsp vanilla extract
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1/3 cup / 40g sugar free chocolate chips or chopped 90% dark chocolate
INSTRUCTIONS

Preheat the oven to 180 C / 350 F and line a rectangular oven proof dish with parchment paper (Mine was 20 x 15 cm / 8 x 6 inch).
Melt the butter and put all ingredients except for the chocolate chips in a bowl. Stir together with a fork. Then, stir through the chocolate chips, holding a few back to scatter over the top.
Fill the batter into the oven proof dish and scatter the remaining chocolate chips over the top.
Bake for 20 minutes or until lightly golden on top. The centre should still be soft and jiggly.
Let cool fully before cutting.
VIDEO
2.3g net carbs per blondie. Makes 12 peanut butter blondie squares.
Nutrition calculated with Lily’s sugar free chocolate chips. If you use 90% chocolate instead, it’s 2.5g net carbs per portion.
Don’t over-bake! Keto blondies should still be jiggly in the middle when you take them out of the oven.
Store in an airtight container at room temperature for 3 days or in the fridge for up to 1 week. Freeze for up to 6 months.
NUTRITION
Serving: 50g
Calories: 210kcal
Protein: 5.8g
Fat: 19.7g
Fiber: 2.5g
Sugar: 0.8g

CROCK POT ASIAN PORK WITH MUSHROOMS

224.1 Cals 25 Protein 11 Carbs 8.5 Fats
PREP TIME:
20 mins
COOK TIME:
8 hrs
TOTAL TIME:
8 hrs 20 mins
YIELD:7 SERVINGS
COURSE:Dinner
CUISINE:Chinese, Japanese
Boneless pork roast slow cooked in Asian spices creates a aromatic pork dish with mushrooms and broth, perfect over noodles or rice with fresh chopped green onions, cilantro and sriracha.
INGREDIENTS
2 lb lean boneless pork sirloin roast, aka pork center rib roast, pork center loin roast
kosher salt and fresh cracked pepper
Non-stick oil spray, I used Smart Balance spray
1 cup low-sodium fat-free chicken broth
1/2 cup reduced-sodium soy sauce, for gf use gf tamari
1/3 cup balsamic vinegar
3 tbsp agave, or sugar
1 tsp hot sesame oil, aji oil  (or use sesame oil + pinch red pepper flakes)
1/2 tsp Chinese five spice, I used McCormick
3 cloves crushed garlic
1 tbsp fresh grated ginger root
8 oz sliced mushrooms, I used baby bella
For topping:
1/4 cup chopped scallions
1/4 cup chopped cilantro
INSTRUCTIONS
Season pork on all side with salt and fresh cracked pepper.
Heat a skillet on medium-high heat, spray with a little oil and brown the pork on all sides for about 7 – 8 minutes.
In the crock pot, combine the broth, soy sauce (or Tamari), balsamic, agave, sesame oil, Chinese five spice, garlic and ginger; add the pork and set the slow cooker to 8 hours on low.
Thirty minutes before the timer goes off, remove the pork and set aside to rest a few minutes; add the mushrooms to the crock pot, cover and cook on low for 30 minutes.
Meanwhile, shred the pork using two forks.
When the mushrooms are tender, remove about 1 cup of the broth and reserve if needed.
Add the shredded pork to the crock pot and mix well.
If adding baby spinach, add at the end and cover a few minutes until it wilts.
NOTES
Soduim calculated since you don”t use all the liquid.
Serving: 3oz pork + mushrooms, Calories: 224.1kcal, Carbohydrates: 11g, Protein: 25g, Fat: 8.5g, Saturated Fat: 0.1g, Cholesterol: 79mg, Sodium: 854mg, Fiber: 0.4g, Sugar: 7.3gBlue Smart Points:5Points +:6

Sugar-Free Cinnamon Roll Mug Muffin

Prep Time 2 minutes
Cook Time 2 minutes
Total Time 4 minutes
Servings 1
Calories 256 kcal
Ingredients
1 egg
1 tablespoon coconut flour
1 tablespoon ground flaxseed
1/4 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1/4 teaspoon vanilla extract
2 droppers full liquid cinnamon or vanilla stevia
1/4 cup water
Icing
1 tablespoon coconut butter
1 tablespoon water
1/4 teaspoon pure stevia extract
Instructions
Whisk egg in a bowl then stir in the rest of the ingredients until completely combined.
Spray a coffee cup with nonstick cooking spray or grease and pour batter into mug.
Microwave for 1 min and 30 seconds, or up to 2 minutes in needed.
Remove from mug in desired or enjoy as is.
Top with icing.
Recipe Notes

Weight Watcher PointsPlus:6*

Nutrition Facts
Sugar-Free Cinnamon Roll Mug Muffin
Amount Per Serving (1 g)
Calories 256
Calories from Fat 162
% Daily Value*
Fat 18g
28%
Saturated Fat 9.9g
62%
Cholesterol 180mg
60%
Sodium 187mg
8%
Carbohydrates 15.2g
5%
Fiber 10.7g
45%
Sugar 1.2g
1%
Protein 10.7g
21%
* Percent Daily Values are based on a 2000 calorie diet.

SPINACH AND FETA STUFFED CHICKEN BREASTS

169 Cals 25 Protein 8 Carbs 5 Fats
PREP TIME:
10 mins
COOK TIME:
25 mins
TOTAL TIME:
35 mins
YIELD:8 SERVINGS
COURSE:Dinner
CUISINE:Mediterranean
These spinach and feta stuffed chicken breasts are an easy dinner! Chicken cutlets stuffed with spinach, feta, ricotta then breaded and baked to perfection!
INGREDIENTS
cooking spray or oil mister
1 tsp olive oil
1/2 medium onion, chopped
2 cloves garlic, minced
1/4 cup chopped scallions
10 oz package frozen chopped spinach, thawed and juice squeezed out
1/4 cup chopped parsley
1 tbsp fresh dill
1/2 cup 2.5 oz crumbled Feta cheese
1/3 cup fat free ricotta
1/4 tsp kosher salt and pepper, plus more to taste
8 thin skinless chicken breast cutlets, 1.5 lbs total
1 large egg
1 tbsp water
1/2 cup whole wheat seasoned breadcrumbs
INSTRUCTIONS
Oven Directions:
Preheat oven to 350°F. Spray a large baking sheet with spray.
Heat the oil a medium skillet. Add onions, garlic and scallions and sauté about 1 minute, until fragrant.
Add spinach, parsley, dill, 1/4 tsp kosher salt and pepper and cook another minute or until heated through.
Remove from heat and mix in the feta and ricotta cheese.
Season chicken lightly with more kosher salt and pepper to taste.
Place about 1/4 cup of spinach mixture in the center of the chicken and roll, then lay the chicken seam side down on a platter or piece of wax paper. Repeat with the remaining chicken.
Whisk the egg and water together in a small bowl with a pinch of salt. Place the breadcrumbs in another bowl.
Dip the chicken rolls into the egg mixture, then into the breadcrumbs and place seam side down on the baking sheet.
Repeat with the remainder then lightly spray to top of the chicken with cooking spray.
Bake about 25 minutes or until cooked through.
Air Fryer Directions
Follow steps above 1 through 9.
Preheat the air fryer to 400F. Spray both sides of the chicken with oil. Cook, in two batches 12 minutes turning halfway.
Serving: 1roll, Calories: 169kcal, Carbohydrates: 8g, Protein: 25g, Fat: 5g, Cholesterol: 31mg, Sodium: 177mg, Fiber: 2gBlue Smart Points:2Green Smart Points:3Purple Smart Points:2Points +:4

Low Carb Boston Market Copycat Creamed Spinach

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 8
Calories 218 kcal
Ingredients
2 tbsp Horizon Butter
1/2 cup chopped shallots
1 tbsp minced garlic
1 1/2 cups Horizon Half & Half
1/2 tsp salt
1/2 tsp pepper
1/2 tsp smoked paprika
1/8 tsp ground nutmeg
1/8 tsp cayenne pepper optional
8 ounces Havarti cheese
16 ounces fresh spinach
Instructions
Melt the butter in a large skillet over medium heat then add the shallots and garlic.
Cook until tender then pour in the Half & Half and reduce to low heat.
Stir in the salt, pepper, paprika, nutmeg and cayenne.
Add in the Havarti cheese and cook on low until it”s melted and combined throughout.
Once melted add in the spinach and toss together until all the spinach has been coated with the cheese.
Taste and adjust seasonings if needed.
Enjoy!
Recipe Notes

Net Carbs: 4.2g

Nutrition Facts
Low Carb Boston Market Copycat Creamed Spinach
Amount Per Serving (1 g)
Calories 218
Calories from Fat 164
% Daily Value*
Fat 18.2g
28%
Saturated Fat 11.5g
72%
Cholesterol 57mg
19%
Sodium 443mg
19%
Carbohydrates 5.7g
2%
Fiber 1.5g
6%
Sugar 1.5g
2%
Protein 9.2g
18%
* Percent Daily Values are based on a 2000 calorie diet.

Lightened Up Crock Pot Lasagna [Gluten Free]

Prep Time 20 minutes
Cook Time 3 hours
Total Time 3 hours 20 minutes
Servings 8
Calories 504 kcal
Ingredients
2 teaspoons olive oil
1 pound ground turkey
2 cloves garlic minced
1 cup chopped onion
3 cups marinara sauce
1 6 ounce can tomato paste ( I used Hunt”s with basil, garlic, oregano)
1/2 teaspoon cinnamon
2 cups low fat cottage cheese or use ricotta
1/2 cup grated Parmesan
1/2 cup egg whites or use 2 eggs
1/2 teaspoon salt
4 cups chopped fresh packed spinach
1 1/2 cups shredded mozzarella part skim
9 cooked brown rice lasagna noodles I used Tinkyada
Instructions
Heat oil in skillet, add turkey, garlic and onion and cook until turkey is browned and no longer pink.
Pour in marinara sauce, tomato paste and cinnamon.
Cook another minute or so then set aside.
In a large bowl mix together cottage cheese, Parmesan, egg whites, salt and spinach. Set aside.
Spray the inside of your crock pot with nonstick cooking spray.
Add a small amount of meat sauce over the bottom of the crock pot.
To Assemble in Crock Pot:
Place 3 noodles over the sauce.
Spread half the cottage cheese spinach mixture over the noodles.
Spread a third of the meat sauce, sprinkle 1/2 cup of mozzarella cheese.
Place 3 more noodles, the rest of the cottage cheese spinach mixture, a third more meat sauce and 1/2 cup of mozzarella.
Final layer: Place last 3 noodles, the rest of the meat sauce and top with the final 1/2 cup of mozzarella.
Cover and cook on low 3 hours.
Recipe Notes

Weight Watchers PointsPlus: 11*

Nutrition Facts
Lightened Up Crock Pot Lasagna [Gluten Free]
Amount Per Serving (1 g)
Calories 504
Calories from Fat 162
% Daily Value*
Fat 18g
28%
Cholesterol 80mg
27%
Sodium 909mg
40%
Carbohydrates 50g
17%
Fiber 5g
21%
Sugar 13g
14%
Protein 33g
66%
* Percent Daily Values are based on a 2000 calorie diet.

Healthier Turkey Enchiladas [Gluten Free]

Ingredients
12 ounces cooked boneless turkey breast chopped
1 can 13.5 ounces black beans, rinsed, drained
8 ounces plain Greek yogurt nonfat
1 teaspoon coriander or 1/4 cup fresh chopped cilantro
1 1/2 cup shredded lite Mexican cheese blend
10 small corn tortillas or 6 large brown rice tortilla”s
1 can 10 ounce enchilada sauce
1 cup medium or mild salsa
salt/pepper to taste
Instructions
Preheat oven to 400 degrees.
In a large bowl mix together turkey, black beans, yogurt and coriander or cilantro.
To that add only 1 cup shredded cheese.
Warm five tortillas at a time on a damp paper towel in the microwave for 30-60 seconds to soften.
If using 10 small corn tortilla’s add 1/3 cup turkey bean mixture on each tortillas and roll up tight placing seam side down in a 9 by 13 baking dish sprayed with nonstick cooking spray.
In another small bowl mix together enchilada sauce and salsa.
Pour over the enchiladas then sprinkle 1/2 cup shredded cheese over the top.
Bake for 20 minutes until cheese is melted.

Individual Chocolate Baked Oatmeal: Gluten & Dairy Free

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 16
Calories 122 kcal
Ingredients
1 egg
1 banana mashed
2 cups or 1 can pumpkin
1 1/2 cups water
1 teaspoon vanilla extract
3 cups rolled oats* use certified gluten free oats if needed
2 teaspoons cinnamon
1/2 cup cocoa powder unsweetened
2 teaspoon baking powder* use gluten free if needed
1/2 teaspoon salt
1 teaspoon instant coffee
1 teaspoon chocolate liquid stevia or 1/2 tablespoon powdered
1/2 cup chocolate chips* I used carob chips which are gluten & dairy free
Instructions
Preheat oven to 350 degrees. Mix egg, banana, pumpkin, water, and vanilla together in a bowl. Add in oats, cinnamon, cocoa, baking powder, salt, instant coffee, and stevia. Mix well with wet ingredients. Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups. Bake 35 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags.
Recipe Notes

To Freeze, store in an airtight container. Defrost overnight in refrigerator. Warm in microwave 45-60 seconds.
Weight Watchers PointsPlus: 3*

Nutrition Facts
Individual Chocolate Baked Oatmeal: Gluten & Dairy Free
Amount Per Serving (1 g)
Calories 122
Calories from Fat 36
% Daily Value*
Fat 4g
6%
Cholesterol 13mg
4%
Sodium 80mg
3%
Carbohydrates 21g
7%
Fiber 4g
17%
Sugar 7g
8%
Protein 3g
6%
* Percent Daily Values are based on a 2000 calorie diet.

Hot Cross Bun Superstitions And Legends

Hot Cross Bun Superstitions And Legends

Hot Cross Bun Superstitions

Hanged Bun Will Keep You Safe

Hot Cross Bun Superstitions and Legends

Hot cross buns are a traditional Easter deal with that’s loved by individuals of all ages. But do you know that there are a variety of superstitions and legends related to these delicious buns?

One of the most popular superstitions is that a hanged bun will hold you safe from hurt. To carry out this ritual, merely grasp a hot cross bun out of your ceiling and leave it there till it goes stale. It is believed that the bun will take up any unfavorable power that’s in your house and protect you from evil spirits.

Another superstition is that consuming a hot cross bun on Good Friday will deliver you good luck for the rest of the year. It can be mentioned that if you give a hot cross bun to someone on Good Friday, they will be your good friend for all times.

Hot cross buns are also mentioned to have therapeutic powers. It is believed that eating a hot cross bun can cure a cold or the flu. Some people also imagine that hot cross buns may help to stop nightmares.

Whether or not you consider in these superstitions, there is not any denying that hot cross buns are a scrumptious treat that is perfect for Easter. So subsequent time you get pleasure from a hot cross bun, take a moment to think about the many superstitions and legends that are associated with this tasty treat.

Bun Eaten on Good Friday Brings Good Luck

Hot Cross Bun Superstitions and Legends

A hot cross bun eaten on Good Friday will convey good luck all year.

A hot cross bun hung within the kitchen will shield the house from fire.

A hot cross bun buried in the garden will ensure an excellent harvest.

A hot cross bun saved in the pocket will shield the traveler from harm.

A hot cross bun given to a pal will bring them good luck.

A hot cross bun eaten in the morning will deliver good health.

A hot cross bun eaten at night will bring unhealthy luck.

A hot cross bun broken in half and shared with a loved one will bring them closer collectively.

A hot cross bun thrown over the shoulder will convey good luck to the individual behind you.

A hot cross bun eaten on Easter Sunday will bring good luck for the the rest of the 12 months.

Bun Prevents Sinking Ships

According to an old superstition, a hot cross bun thrown into the ocean can forestall a ship from sinking.

Bun Aids in Finding Lost Objects

The notion that hot cross buns can assist in finding misplaced objects is an old superstition.

1. When a bun is broken in half, envision the merchandise you are on the lookout for and say a prayer.

2. As you look for the merchandise, keep a bit of the bun with you.

3. Alternatively, bury the bun in your yard and dig it up the subsequent day.

Hot Cross Bun Legends

The Tower of London

Hot Cross Bun Legends

• Eating a hot cross bun on Good Friday ensures good luck for the remainder of the year.
• Hanging a hot cross bun within the kitchen will protect the house from fireplace.
• Feeding a hot cross bun to a pregnant woman will ensure the child is born with a full head of hair.
• Giving a hot cross bun to a sick particular person will help them recuperate.
• Eating two hot cross buns on Good Friday will double your luck for the year.
• Throwing a hot cross bun right into a well will guarantee there is loads of water for the year.
• Eating a hot cross bun on Palm Sunday will shield you from evil spirits.
• Baking hot cross buns on Good Friday will bring good luck to the baker.
• Kissing a hot cross bun on Good Friday will bring you good fortune.
• Finding a four-lobed hot cross bun will deliver you great luck.

The Bun House

Hot Cross Bun Superstitions and Legends

The Bun House

-The Bun House is a historic constructing in London that is said to have been constructed on the positioning of an historical pagan temple.

-The constructing was initially used as a monastery, nevertheless it was later converted into a pub.

-In the 18th century, the pub grew to become known for its hot cross buns, which have been said to have magical powers.

-The buns have been said to have the ability to protect individuals from evil spirits and to bring good luck.

-The Bun House continues to be open at present, and it is still known for its hot cross buns.

The Witch’s Charm

Hot Cross Bun Legends

The Witch’s Charm: A popular legend claims that hanging a hot cross bun on a windowsill or doorframe on Good Friday protects the house from witches and evil spirits getting into throughout the year.

The Holy Cross: Some consider that the form of the hot cross bun represents the cross on which Jesus was crucified, and the cross markings symbolize the nails used to hold him in place.

The Crusaders’ Provisions: According to at least one story, hot cross buns originated in the course of the Crusades. Soldiers baked them as a conveyable food source and marked them with a cross, supposedly the Crusaders’ banner at the time.

The Healing Power: Hot cross buns have been once believed to possess therapeutic properties. They had been used to deal with indigestion, sore throats, and stop illness.

The Resurrection Bread: In some cultures, hot cross buns are seen as an emblem of the resurrection of Jesus Christ. The spices and raisins characterize the presents dropped at the tomb, and the cross symbolizes his victory over dying.

The Witch’s Charm in Detail:

The superstition of utilizing hot cross buns as a witch’s charm dates back centuries. It is believed that witches have no energy to enter a home the place a hot cross bun is displayed prominently on Good Friday.

The legend suggests that the cross markings on the bun create a barrier that witches can not cross. Some folks believe that the spices used in hot cross buns, similar to cinnamon, nutmeg, and cloves, also have protective qualities.

It is common practice to hold the recent cross bun in a conspicuous location, such because the windowsill, doorframe, or over the hearth. It is believed that the bun have to be bodily current in the house for the safety to work.

Some variations of the legend additionally recommend that the hot cross bun ought to be consumed on Good Friday, either in its entirety or as part of a larger meal. This act is believed to additional strengthen the protecting allure and bring good fortune all yr long.

EASY BAGEL RECIPE

152 Cals 10 Protein 26.5 Carbs 0.3 Fats
PREP TIME:
5 mins
COOK TIME:
25 mins
REST TIME:
15 mins
TOTAL TIME:
30 mins
YIELD:4 SERVINGS
COURSE:Breakfast, Brunch
CUISINE:American
This easy homemade bagel recipe is made from scratch with just four (5) ingredients – flour, Greek yogurt, egg white, baking powder and salt!
INGREDIENTS
1 cup unbleached all purpose flour, whole wheat or gluten-free mix*, (5 oz in weight)
2 teaspoons baking powder, make sure it”s not expired or it won’t rise
3/4 teaspoon kosher salt, use less if using table salt
1 cup non-fat Greek yogurt, not regular yogurt, it will be too sticky (Stonyfield)
1 egg white or whole egg, beaten
optional toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes**
INSTRUCTIONS
Oven Method:
Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.
In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 15 turns (it should not leave dough on your hand when you pull away).
Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly)
Top with egg wash and sprinkle both sides with seasoning of your choice. Bake on the top rack of the oven for 25 minutes. Let cool at least 15 minutes before cutting.
Air Fryer Method:
In a medium bowl combine the flour, baking powder and salt and whisk well. Add the yogurt and mix with a fork or spatula until well combined, it will look like small crumbles.
Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).
Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels.
Top with egg wash and sprinkle both sides with seasoning of your choice.
Preheat the air fryer 280F degrees. Transfer in batches without overcrowding and bake 15 to 16 minutes, or until golden. No need to turn. Let cool at least 15 minutes before cutting.
VIDEO
NOTES
*To make them gluten-free I tested them with Bob’s Redmill 1 to 1 Gluten Free flour mix, see notes above for oven temp and bake time. The points are 4 SP each with this flour.
**Toppings may add calories and points.
Adapted from Bella Gets Waisted
Serving: 1bagel, Calories: 152kcal, Carbohydrates: 26.5g, Protein: 10g, Fat: 0.3g, Sodium: 434mg, Fiber: 1g, Sugar: 2.5gBlue Smart Points:3Green Smart Points:4Purple Smart Points:3Points +:4